Garland Pose Steps:

Inhale to bend at the knees (feet remain flat on the floor) to lower the hips down towards the ground as the head and shoulders raise to face forward (hands remain on the ground in between the knees as the torso moves to upright).

Step
3:

Exhale to press your elbows against the inside of the knees and bring the palms together at heart center (thumbs directly in front of the breast bone).

Step
4:

Inhale to lengthen the torso.

Step
5:

Exhale to resist the knees into the elbows.

Step
6:

Hold the posture for 5 to 10 breaths and then return to starting position.